T Nation

Conditioning & Squat Flexibility

I’ve got two (more) questions.

One, I’m not a fan of cardio and I was wondering if conditioning is an effective approach to fat loss.

I read up on this “deck of cards” training at rosstraining.com. Basically you assign a conditioning exercise to a color, shuffle the deck, draw a card, and do that many reps the card calls for. Face cards are 10 and aces are 11. Seems like a good conditioning program to me, would that help for fat loss goals?

My second question is pretty simple. What area do I need to be flexible in so I can do this:

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

[quote]bluestreets wrote:
I’ve got two (more) questions.

One, I’m not a fan of cardio and I was wondering if conditioning is an effective approach to fat loss.

I read up on this “deck of cards” training at rosstraining.com. Basically you assign a conditioning exercise to a color, shuffle the deck, draw a card, and do that many reps the card calls for. Face cards are 10 and aces are 11. Seems like a good conditioning program to me, would that help for fat loss goals?[/quote]

Any program that is varying and thus more interesting/fun to do “helps for fat loss goals”, because if it doesnt become boring and you’re having fun you’re going to continue doing it, and continuity is the single most important factor :slight_smile:

[quote]My second question is pretty simple. What area do I need to be flexible in so I can do this:

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html[/quote]
[/quote]
primarily http://www.exrx.net/Muscles/Hamstrings.html

For ATG squats, yeah I’d also say hamstrings and lower back, they are an awesome exercise.

[quote]PF_88 wrote:
For ATG squats, yeah I’d also say hamstrings and lower back, they are an awesome exercise.[/quote]

A lot of people are also tight in their ankles, hence the reason why a lot of people can perform full squats if they place plates under their heels, but can’t without the plates.

Also, hip flexor flexibility is also important.

hip flexors must be healthy, abs and entire core strong, and you need strong hammys and glutes. work on sitting back far and breaking at the hips as soon as possible - don’t even think about your knees. use the negative acceleration to come back up explosively, and keep a narrow stance. eventually i think most people can squat a2g no problem but i have seen so many people that suck in the hole due to hip flexor and core issues.